Then you'll do as many circuits as you can in the remainder of the 10 minutes. Just
go back-to-back-to-back on these 3 exercises. You can rest after the rows/pull-ups
for 30 seconds if necessary, but that's it.
You'll be pleasantly surprised with how you feel at the end of the 10-minutes. And
your metabolism will be elevated for a much longer period than if you trained in
the fat-burn zone for 10-minutes.
Okay, now here's another option, moving into some dumbbell work. The following superset
trains the entire body, and focuses on the 3 hot zones.
1A) DB Squat (8 reps per set)
1B) DB Chest Press (8 reps per set)
Use light weights for one warm-up set, and then do as many sets as possible in 10
minutes for the rest of the workout.
In any case, if you find yourself with another 10 minutes, you can up the fat-burning
ante by doing 10 minutes of intervals. This too is far more effective for fat loss
and fitness than 10 more minutes in the "so-called" fat-burning zone.
Do 3-5 minutes of exercise-specific warm-up.
Then do your intervals for 30 seconds followed by 30-60 seconds of rest. Repeat
3-6 times. Then cooldown.
Okay, now let's get greedy and assume we have 30 minutes for our workout. We'll
be close to getting maximum results with this
"marathon" duration workout.
First, hit up the bodyweight circuit mentioned above. Do this twice, nice and easy.
That will take 5 minutes off the clock.
Then move into your strength supersets. Following the lead above, you'll look to
train the entire body with only 2 moves. It's not always easy, but fortunately you
can do 2 supersets in this workout. The strength training will take about 15 minutes
as you'll do 3 sets of 8 per exercise with no extra rest between sets - just long
enough to switch exercises.
1A) DB Split Squat (If you have a barbell, use it instead of DB's)
1B) DB Row
2A) DB Romanian Deadlift
2B) DB Incline Press
Then finish with intervals. For this workout, try another program. Start with a
warm-up, then do each "work" interval for 45 seconds, and rest 60 seconds
between each interval. Do 4-6 rounds and finish with a cool-down, of course.
I could go on and on with these fast fat loss workouts...and of course I do, in
the Turbulence Training e-book.
I'll follow up on this article in the future, passing along some of the exact Turbulence
Training workouts that I use with my clients to get the most results in the least
amount of time.
Until then, train hard, train safe, and train better than everyone else in the gym.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
P.S. Is a lack of time stressing you out?
"No time to exercise" is the #1 reason most people don't exercise consistently.
In fact, a lack of time stresses most people out for many reasons - whether it's
a lack of time to prepare good food, exercise, or be with your family.
That's why I created Turbulence Training to be the most efficient and effective
fat loss program out there.
The warm-up is applicable to your workout, not some 5-minute waste of time on the
treadmill.
The strength training supersets shave minutes off your wait time.
And the intervals cut your cardio in half, or more.